Let us talk about testosterone. Testosterone is a male hormone which is responsiblefor the growth of muscle mass. It is responsible for the growth of hair onyour body. It improves sex drive, bone density and strength. Our body produces testosterone naturally. But because of poor lifestyle, low test levelsin males is a common problem. Because of which they find it difficult to build muscles. They start to lose out hair at a very earlyage and many other problems. Some people inject testosterone in the formof drugs. We must know that once we start doing this,our body stops producing testosterone naturally. This is not an ideal condition and it hasa lot of side effects. So I’m going to 6 ways by which you can boost your testosterone naturally.
The number one way by which you can take care of your testosterone levels is by taking care of your diet and nutrition. The foods that we eat impact our hormonesin a positive or a negative way. Needless to say, one should maintain a balanceddiet. Specifically talking about testosterone, thereare three ingredients that should be in your diet on a daily basis. These are Zinc, Vitamin D and Fats. Foods which are rich in Zinc are Spinach,Kidney beans, Flaxseeds, Garlic, Peanuts, Eggs, Brown rice etc. Talking about Vitamin D, the best naturalsource available to us is Sunlight. So one can sit in the sun for 15-20 minuteson a daily basis. However, the foods rich in Vitamin D are Mushrooms,Tuna, Salmon, Eggs, Milk etc. Fats, specially saturated fat, is very helpfulin boosting the testosterone levels. However, one should keep in mind that thedaily recommended intake of saturated fat is not more than 20 grams. Some of the foods which are rich in saturatedfats are Egg yolks, Chicken, Coconut, Paneer and other dairy products. If you will include these foods in your diet,you will see that your test levels will start increasing.
Second is exercise. The right type of exercise can have a dramaticeffect on the production of testosterone. Specially weight training, when done even3 to 4 times a week can boost your testosterone levels considerably. Studies have suggested that the higher theintensity of workout is, the greater will the response of testosterone. So doing short workouts of not more than 45minutes to 1 hour will least amount of rest periods in between is very beneficial. Also, do not miss a leg day. Legs have the biggest muscles in your bodyand training them on a regular basis can boost your testosterone levels substantially. So weight training or any form of resistancetraining is one of the best ways to increase the production of testosterone.
Third is sleep. When it comes to sleep, it is always aboutquality and not quantity. After you wake up in the morning from a goodsound sleep, your test levels are at peak and slowly they drop by the evening. So, I would suggest you to have a sound sleepfor about 7 to 8 hours. In order to have deep sleep, you can do twothings, one is that you maintain sleep timings. Other is that you stay away from phone, laptopand other electronic gadgets half an hour before you sleep. it will help you sleep very easilyand you will have a sound sleep. This in turn will boost your testosteronelevels rapidly.
Fourth is reduce stress. When we are stressed out, our body producesa hormone called cortisol. Cortisol is inversely proportional to testosterone. That means the higher the level of cortisolin the body, the lower will be the testosterone. Apart from this, there are many disadvantagesof having a high cortisol levels in the body. So one should make an effort to reduce thestress levels. You can workout, meditate or the best wayis to spend sometime doing something that you really love. Now, there are 3 things that you should avoid or keep them in moderation when it comes to boosting your testosterone levels. These are alcohol, cigarettes and processedsugar. All three effect the body in such a way thatit starts producing less amount of testosterone. Next is lose weight. If you are overweight, shedding a few kiloscan increase your testosterone levels. According to studies, overweight men are morelikely to have low testosterone levels. So basically, if you follow the points thatwe have already discussed, you will be able to optimise your bodyweight. These were some of the best andthe most effective ways to boost your testosterone levels naturally.